Alternative Plant Based Protein Sources3 min read

Protein is necessary for our body and has many and different functions.

Do you know that we could eat other foods apart from animal products to take the protein that your body and cells need?

You do not need to be exclusively either vegan or vegetarian to enjoy these alternative plant-based proteins and you can add them directly to your daily diet!

Apart from that, the plant-based proteins are also rich different nutrients such as fiber, vitamins, minerals, and antioxidants and without many useless calories

You will be surprised by how big this list is!

I suggest to add them to your diet and see the effects it has on your life!

 

Nuts and Seeds

Food Serving Size Calories (Cal) Protein (G)
Hemp Seeds  28g (2tbsp) 162 10
Tahini  28g (2tbsp) 169 7
Peanut Butter  28g (2tbsp) 180 7
Pumpkin seeds  28g (2tbsp) 151 7
Peanuts without shells  28g (2tbsp) 164 7
Black Walnuts  28g (2tbsp) 173 7
Pistachios without shells  28g (2tbsp) 160 6
Sunflower seeds  28g (2tbsp) 164 6
Almonds  28g (2tbsp) 167 6
Cashews  28g (2tbsp) 155 5
Linseed  28g (2tbsp) 150 5
Chia seeds  28g (2tbsp) 137 4
Walnuts  28g (2tbsp) 185 4
Pine nuts  28g (2tbsp) 190 4

 

Vegetables

Food Serving Size Calories (Cal) Protein (G)
Peas (cooked) 88g 134 9
Spinach (cooked) 88g 41 5
Mushrooms (cooked) 88g 42 5
Sun-dried tomatoes 44g 72 4
Asparagus 88g 27 4
Potato 1 med with skin 160 4
Brussels sprouts 88g 38 3
Corn 88g 80 3
Broccoli 88g 31 2.6
Kale (cooked) 88g 36 2

 

Protein Powder

Food Serving Size Calories (Cal) Protein (G)
Soy protein 28g 112 24
Pea protein 28g 103 21
Spirulina 28g 81 16
Brown rice protein 28g 99 18
Hemp Protein 28g 85 13

 

Cereal, Bread, Grains, and Pasta

Food Serving Size Calories (Cal) Protein (G)
Seitan 28g 180 21
Buckwheat 28g 284 9.5
Whole wheat bread 2 slice 138 7
Spelt 28g 123 5.5
Oats 28g 154 5.5
Oat bran 28g 59 5
Brown rice (cooked) 50g 216 5
Teff 25g 128 5
Quinoa 28g 111 4
Couscous (dry) 28g 105 4
White rice (cooked) 50g 194 4
Whole wheat bread 1 slice 69 4
Wheat flour 28g 95 4
Whole wheat pasta 50g 87 3.5
Bulgur 28g 96 3
Millet (raw) 28g 106 3
Whole wheat pita bread 4” diameter 74 3
White bread 1 φέτα 67 2
Oatmeal bread 1 φέτα 73 2
Rye bread 1 φέτα 83 2

 

Beans and Legumes

Food Serving Size Calories (Cal) Protein (G)
Tempeh 28g 180 16
Soybeans 28g 127 11
Tofu 28g 94 10
Brown lentils 28g 115 9
Red lentils 28g 115 9
Green lentils 28g 115 9
Split peas 28g 116 8
Lima beans 28g 109 7.5
Cannellini beans 28g 100 7
Kidney beans 28g 120 7
Navy beans 28g 90 6
Black beans 28g 100 6
Pinto beans 28g 100 6
Chickpeas 28g 120 6
Black-eyed peas 28g 80 5

 

Dried Fruit

Food Serving Size Calories (Cal) Protein (G)
Apricots dried 100g 190 3
Peaches died 100g 185 3

 

Namaste

Irini Katrava & Anthony Charalampous

P.S. If you would like to learn more about plant-based proteins I suggest the following reading material: Link

References: Nomeatathelete.com, vrg.org

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